Wednesday I received 2 cortisone shots, 1 in my elbow and the other my knee to relieve a bursa! I usually go right back into stuff hard, but I am going to ease back into heavy weights this time focusing on squat form, mobility and post WOD stretching and mobility, as well as weak adductors and accessory work!
Warm up with 500m row
Dynamic warm up of leg swings, arm circles.
10 Goblet squats
10 Bulgarian split squats each leg
Front squat to medball: focus on form not weight, with each one focus on glute activation and pushing knees out and breathing.
Bar x 10, #65 x 8, #85 x6, #95×5, #105 5, # 115x 5, #120 x 5
Between sets of front squat I did some ring dips, ring holds, and x band walk x 10-15 per leg.